Episode 18: Eating For Energy: How The Ketogenic Diet Has Brought Me Incredible Results (Part 1)

In the first episode of this two part podcast, I'm sharing with you what changes I made to my diet, why I made them and the benefits I've noticed.

As a girl who was brought up in the 1970s, everything was low fat. From cheese, to yoghurt and milk, the thought of eating anything other than a low fat version just wasn't done.  Fat was the enemy!

Which is why it's so strange to find myself eating a diet which is higher in fat than it ever was before. And why I'm no longer looking to carbs to fill me up.

The changes that I've noticed and the benefits I've felt have been beyond anything I could have imagined.

I've had lots of questions about the changes I've made to my diet so if you're interested to find out more about what's going on tune in!

And  in part 2, I'll talk through what I eat on a daily basis together with some recipe ideas so that you can see how it all comes together.

At the start of the episode I referred to my "Sunday Love Letter" sign up link, the in person coaching event I'm holding in November with my friend Mandy Rees and the "Embrace Your Magic" talk that I'm holding on 22nd August.

Just click the links below to find out more and I'll see you again next week!

Link to "Sunday Love Letter Straight From The Heart"
Link to "Set Fire To Your Sh*T In Person Coaching Day on Friday 10th November 2023
Here's the Link to Embrace Your Magic talk that I'm holding on Tuesday 22nd August 

If you would like any more details about any of the above, please email me at mail@bethgoodrham.com or head over to BethGoodrham on Instagram 😊

Transcript

1:22

Hi, it's Beth here. I hope that you're having a great day. I am here it is now 2027. My intention was to record this podcast episode about 12 hours ago. But the day hasn't quite gone to plan. I was up early. I put my exercise gear on and I thought. I'll do a little bit of work first, then I'll exercise, then I'll shower and I'll be already by, oh, I don't know. 11:00 AM transpired. I finally managed to get in the shower at. Five o'clock. So this is how my day went. I started off by doing some emails. Today's a Monday and every Sunday evening, I send out a Sunday love letter straight from my heart, and I always have a lot of emails to respond back to in response to that on a Monday morning. So I did those first of all, if you're not receiving my Sunday love letter, and you would like to, that is a link in the show notes so that you can get a letter to your inbox. Nine o'clock. Every Sunday evening. So that's the first thing I did. Then there was a lady inside of my style lounge membership. Who is going to Italy in September. And she asked me to research cohorts for her. So I spent a good half an hour, 40 minutes researching those and popping some links in the Facebook group for her to take a look at it. And that's a brilliant ones out there. Oh my God. It was so exciting doing that. So I did that. I was also sorting out my sister-in-law is going to stay at a little cottage that we own in Wales. But it's like a Scandinavian lodge. So I was sorting out the booking on that, which I seem to get. Utterly totally 100% round my neck. I need a better system for sorting that out. So I spent a long time sorting that out after which I was emailing people about the coaching day that I'm holding in November with a friend I'll pop details about that below. And then also I was emailing people about the talk that I'm holding in Birmingham on the 22nd of August. So that was the work part of things. Then there was some admin things. So I had some shorts to send back to M and S some strapless bras that I bought that I needed to send back to seminar. So. Got those all parceled up and sorted and sent. Had some lunch. Then I did my workout in front of, I mentioned it yesterday. Sweet Magnolias. I do the Kayla Stennis. Dennis app, anyone who's interested. I've been doing her app now for seven years. And I love it. Then she does three workouts a week. So there's an arm workout, a leg workout and an abs workout. And they're 28 minutes in total. And today I did a leg one, cause boy, honestly, nothing makes my legs ache more than doing one of Kayla's legs workout. So I figure that's got to be a good thing. So I did that. Then I looked around the house and thought again way tomorrow. And I don't like coming back to a dirty house. I always figured this out the day before I go on holiday or Christmas Eve is my other favorite for looking around and going. Do you know what? I think I'm going to wash all the beds, all the bed linens so that when we wake up in the morning, we're all sleeping in nice clean bed linen. So I started on the cleaning. And then I hit five o'clock and I had to go out at five 30 to pick my daughter up. That is so unlike me to still be in my exercise gear, not having shower by five in the evening. I cannot remember the last time I did that, but it's the day before holiday to lots and lots of bits to tie up. So jumped in the shower, picked her up, did dinner. Bob's your uncle. Here we are. Now I have got a podcast episode that I'm going to break into two parts for you. And it's all about eating for energy. If any of you follow me on Instagram, you may have noticed recently that I've been posting. Lots of dishes and recipes that are gluten free and I've had lots and lots of questions about them and people saying, oh, you're gluten-free and oh, I missed that. What's going on. Or how come this is about? So I thought. I do a couple of podcast episodes on it. I've done it very much behind the scenes to start off with, because I wanted to be really careful how I spoke about this publicly in case it caused any distress for anybody. I'll come to that in a minute. But I was just being really, really mindful about how I did it. I'm really careful. And essentially what I'm doing is following a ketogenic diet. Now, this is where I'm going to put the warnings in just in case there's anybody who, when they listened to how people eat, how they've changed their diet, if there's a mention of weight loss, which there is as part of that, it triggers something in them, which is not very helpful for them. Then you might want to choon out and go and listen to one of the other podcast episodes. There's another 15 or 16 podcast episodes you might feel happier listening to. So just to let you know about that, but obviously I will be really careful about what I say, but I am aware. That some people have issues around food and eating, and I don't want to make those worst for anybody. And then the second thing is to say, obviously I am not a doctor. I am not a nutritionist. I'm going to be very careful only to talk about my own experiences and not to make claims that may have been made about this diet. But just to let you know, I'm putting all those caveats in place. So as with all the work that I do. I always say to people, take what works for you and leave the rest behind. So if there's just a couple of things that you gleaned from this that you think. Oh, that's interesting. I'll investigate that a bit further. That's great. If there's lots of it that you take away and think I'm going to embrace that whole heartedly. That's great. And equally. If you listen. Or even if you switch off now, because you think that's not for you. Absolutely fine as well. It's just that I'd had so many questions about it and I've seen such a big difference in myself, which I'm going to talk about in this first episode. That I thought I would focus on that first eating for energy and the benefits that I've seen from the diet. And then in the second episode, I'll dive more into what it looks like on a daily basis. Because really when I started this process, it was a bit of a two-pronged approach, I suppose, which I'll come to in a second, but one of them was my CO's are getting pretty tight. Now I'm really limited as to what I can, where I'm at the upper end of. The space I had in my clothes. If you like. And then the other thing was, I really want to eat for strength and energy because a lot was being demanded of me at the time. And I needed to feel that I was doing. The best for myself. So. In terms of how it all came about. Like I say, it was a bit of a tricky time in life. I was looking to clean up my diet and eat for strength and energy. I was at the top of a size eight, so I was a healthy size eight, which was absolutely fine. It wasn't a problem other than the fact that my toes were uncomfortable and I didn't really want to have to buy a whole new wardrobe. I've got lots of clothes that I really like wearing. I really enjoy wearing. And. I didn't want to have to start wearing them. Um, some of them I had stopped wearing and it didn't make me happy. I felt that I'd gained weight around my middle more than anywhere. And from my thighs. And I was just uncomfortable, more than anything I'd got down to wearing just a small proportion of my wardrobe and it was either, okay, you just wear these. Few clothes that you're wearing and wear them out and then buy some bigger ones. That's okay. Or you can buy some bigger ones. Now there's nothing wrong with that either. Or. You can do something about this and fit into the ones that you've always worn and you liked wearing. And that to me was the option that I decided I wanted to take. Although. Have to say at that stage. I wasn't particularly looking for a way to lose weight. I was kind of just accepting that's where I was for now and thinking. I'll figure it out one day. But hadn't quite got there. I was doing all my workout still. I was running probably 20 to 30 miles a week. Doing abs workouts each week, leg workouts, each week, strength training each week. So it's very, very active. And I looked okay from the outside. But I just felt a little bit dissatisfied on the inside. Now I came across the key to genic diet when I was actually talking to my hairdresser. I didn't know that much about it. I had heard about it, but I didn't really know what it involved and it piqued my interest because her husband, her and her husband both went on the diet at the same time. And she told me actually that I think he'd lost. Three stone on it or something like that, which is a lot of weight to lose. But also he used to run. Uh, restaurant and had a Michelin star. And I thought, well, if he followed it fiscally. Got to be something good about it. It's not going to be. I remember doing this when I was a teenager with my mom. I mean, how disgusting tomato juice with a Royal reg in it and some Worcester sauce. I mean, it was disgusting. So that's what I mean when I'm doing a comparison, I didn't think it was going to be horrible shakes or lots of processed foods. So it really piqued my interest and I went home. And started to have a little look about it, to find out how it actually worked. Now to help explain things and to get it right. I have Googled an article on it, which I'm going to read from a little bit and then I'll tie it back to my own experience as well. And this is from the BBC good food guide. So I think we can rely on it as being pretty accurate in terms of what they're saying. I think we can anyway, it was. You know, it was up there. It says the aim of the key to genic diet is to send the body into a state of ketosis by using a very strict don't like the word strict, but there we go. Low carb diet. This umbrella term can include diets such as the Atkins diet that you can diet and the low carb high fat diets, such as the Banting diet, which I've never heard of. I have heard of the Atkins diet. I have a feeling that it didn't work out very well for Mr. Atkins in the end, because I do remember hearing that that was all about eating. Fried eggs in butter for breakfast and lots of bacon and lots of steak and lots of double cream. And didn't he die of a heart attack, which I'm not sure is a great advert for the diet. Anyway. Moving on. next question in the article is what is ketosis? So under normal circumstances, our body uses glucose from carbohydrate foods for energy to basically. We run on sugar could because glucose is sugar. And the absence of glucose, a process called ketosis occurs. This is a state in which the body burns fats instead of carbohydrates as its main fuel source. When we don't eat carbs, the liver breaks down fat stores to produce energy. This energy is in the form of, and also creates molecules called ketones. So from my reading effectively, we tend to have about 2000 calories worth. Of glycogen in our muscles and when we run out of that, we then switched to burning fat. But quite often we don't get to the stage where we've run out of the glycogen because we wake up the next morning and we'll have something else which is quite a car Bladen. And I have had experience of running out of this before you see it in marathon manner. So when they hit the wall, That is when they have run out of glycogen in their muscles and they need to refill. The theory is that you actually never hit the wall when you are running. On a low carb diet because you can always access more fat stores. Now I know a lot of us. Aren't marathon runners on a daily basis, but that kind of just gives you the context of how it works. You've probably all seen people who have hit the ball. The legs go out from underneath them. They physically just can't move anymore because they've run out of energy. And that's because they are burning sugar as their main source of fuel. But if you switch to burning fat as your main source of fuel, then that's not meant to happen. I haven't yet run a marathon, having eaten the way that I do, which I first started right at the beginning of may, but I've done long runs on it and I don't feel any worse than I used to do. So the key to genic diet was first developed to treat epilepsy in children. And it appeared to reduce the frequency of seizures. I think that is something that is really well accepted. And then from those medical origins, the diet was picked up by the mainstream media and marketed as a weightless regime. Now the article, which I'm still talking about at the moment before I come into my own personal experience. It says what foods are allowed on a ketogenic diet. And I'll dive into this more in part two, because that's the. Every day, how do we figure this out? What does it look like? But foods that are generally allowed include high-fat meats, fish, oils, nuts. Cheese and then low carb vegetables, such as leafy greens and lower carb fruits like berries. Now unsurprisingly, reducing carb levels means cutting out bread. Pastor rice, most conventional baked goods. And it can also mean skipping things like root vegetables, most fruits and starchy vegetables, such as potatoes and anything that is grown underneath the ground. So above the ground, the green leafy Federer. Okay. But anything below the ground. Tends to be really high in carbs. And the proportions of the macros each day, typically comprises 70 to 75% fat. 20% protein and five to 10% carbs. Now that sounds really high amounts of fat. And I don't go up to that. But I definitely have more fat in my diet than I used to, but like I say, I'll come to that more in the next episode. So in summary, on a ketogenic diet, you vastly reduced your carbs and for women it's to about no more than 30 grams a day now, bearing in mind that an average size banana has 27 grams and a larger banana has something like 32 33 grams. It shows you. Where you are at in terms of how many you can have. And the effect of this is to it's kind of flicks a switch and your metabolism so that you go from burning glycogen, which is effectively sugar to burning fat. So the ketogenic diet is what the Atkins diet was of old. And that's not something that I have followed or would wish to follow. It sounds pretty grim to me. The modern keto diet is very different to that. It uses healthy fats from when he fish avocados, oils, nuts and seeds. Obviously if you're vegetarian, that's slightly different. And in the next episode, I have listed some vegetarian options for meals as well. And then there's the Mediterranean diet, which is slightly less restrictive in that it permits palsies and beans too. There's all sorts of ways you can do those people introduce intermittent, fasting into it as well. All sorts of things, but I'm just going to keep it fairly simple. And talk about the ketogenic diet or balancing on the edge of ketosis as well. Now there's a list of health benefits, which I'm going to talk to before I come onto the benefits that I've noticed but like I say, I have stayed clear of some of the claims because I don't think it's right. If I don't have any. Experience of them or couldn't quite see how it worked to share them. So I will stay. Clear of those. And I am looking at an article here for a bit of a reference point so that I don't misinform you. the article is called 11 significant health benefits of the ketogenic diet, and it has been medically reviewed. The first and the thing that it's most commonly known for, is weight loss. It says with keto weight loss is real and effective. A diet high in carbs in juices, bloating, weight gain, and poor health and relies on carbs for energy. A high fat, moderate protein, and very low carb diet curbs. Your appetite. Allows you to eat until you're satiated and burns fat from your body and your foods for energy. Now as with any of these articles, we have to just be aware of who's writing them and the particular slant they might be putting on things. So if they seem to be. Incredibly pro or incredibly against, then I think we just have to find a middle ground and figure out where we sit on it and what we think might work for us. But the first commonly known. Advantage. If you want to call it an advantage and a benefit is weight loss. The second thing it does is reduce your appetite. And the article says, imagine not feeling those food crushes and carb cravings. That's the Quito life you eat. Then you're satisfied for a long time. Once your body has settled into the diet, it works more efficiently burning the fats in your food and your body, and never embarking on the world ride. That is the highs and lows of a carb sugar Laden diet. Without the sugar peaks and crashes, cravings, disappear, and you feel satisfied. So that's the second benefit they talk to. The third benefit that they come on to is inflammation. And they stayed. Inflammation is the body's natural immune response to help heal and fight infection. But too much and persistent inflammation can cause unpleasant symptoms such as pain, joint, stiffness, swelling, fatigue, and more acute physiological results. Now when you're on the keto diet and regularly in a state of ketosis. Your body produces ketones. And anti inflammatory chemicals. Which inhibit the inflammatory pathways. So basically. To cut a long story short, it reduces inflammation. And I don't know about you, but I have read a lot about inflammation over the last few years and how bad it is for our bodies. I was quite interested to see. Whether I noticed any difference along these lines. The article also goes on to say that not only that, but it promotes the consumption of anti-inflammatory foods, such as eggs, olive oil, coconut oil, avocados. And other foods high in omega-3. So I guess it might be difficult to know whether it's being in the state of ketosis, which. Results in less inflammation or whether it's increasing the anti-inflammatory foods that make a difference. The next benefit that it talks to his diabetes and blood sugar control, which diabetes? I can't comment on because I'm not a diabetic. It talks to various studies on it. Those are cited quite a lot. So if you are diabetic, it might be interesting to read them. But in terms of blood sugar control. It says that the less sugar and carbs you eat, the less sugar is in your bloodstream. And that's why after starting a keto diet, most people will notice a decrease in that blood sugar almost immediately. So you don't get those blood glucose spikes immediately after eating, followed by the drops in blood glucose. And so it means you don't get that sort of rush of energy followed by that complete dip. And that was something that I was interested in as well. I just liked the idea of having a constant level of sugar in my blood rather than massive peaks and massive troughs. I just couldn't see like anything's in life, how those huge highs followed by the huge loads of particularly good for us. So that was something that. I wanted to take a look at. And then there's a mentioned about blood pressure. Now I do take my blood pressure only because my husband does have a blood pressure monitor and I know test me. My blood pressure has never been high luckily and touch word. But I did notice that it dropped quite a lot. When I first started on the ketogenic diet. I haven't checked it recently, but it went down. Noticeably compared to what it is. Normally. And then finally there's a couple of worth mentioning that I don't have personal experience, but that I can see aren't so far fetched that they might well be true. The first one is acne. And it says while genetics play a larger role in acne, it has been suggested that a ketogenic diet may help to improve skin clarity. Researchers looked at the benefit of a low glycemic diet on acne and showed that as insulin levels went down. The physical appearance of acne seemed to lessen. Which in turns helps to lessen the inflammation associated with acne sort of red and swollen. Skin condition. So there's a couple of things there that might have an impact on acne. And then interestingly, Migraines were talked about as well. And I am a migraine sufferer, although my migraines are triggered by smell. So I don't think. It applies to me. As much, but there's just been a few studies that have looked at the relationship between a ketogenic diet. Uh, migraines. And in one study participants in the ketogenic diet group reported a reduction in headache, frequency and drug consumption, okay. So that is the article 11 significant health benefits of the ketogenic diet. I didn't allude to all of them because I wasn't happy doing that. So I hope that's given you a little bit of a framework of, some of the benefits that have been reported on. Now, when it comes to the benefits that I have noticed. Actually let's, first of all, talk to what wasn't a great benefit because there's no point going on about all the good, if you don't talk about the bad as well. The period of transition as you go into ketosis is not always very nice. Having said that I think I went through it without really realizing and looking back, I thought, oh, I was experiencing keto flu. There's this thing called keto flu. Which can occur as you run out of glycogen or glucose, but before you've switched over to burning fats. And it only lasts, I don't know, maybe a day or two, and I just felt a bit rough. I felt a bit tired. I was really sleepy. It was a Friday. I actually think I might have gone to bed for a couple of hours on Friday afternoon, which is very, very unlike me. And then it was only on the Saturday or the Sunday when I felt better. And I looked back and thought, oh, that's what was happening. So it's not enough. To make you bed ridden, but you might just want to take a little nap. But it doesn't last for too long. And then when you count on the other side, You feel great. Or I did anyway. Then in terms of benefits I have definitely noticed. Increase in my energy levels. Now I've always been really lucky or certainly since I've been an adult and doing lots of exercise. I've always had lots of energy. I'm really lucky. The more I move, the more energy I have. I have far more energy in the evening. If I've been for 13 mile run in the morning. Then I have, if I haven't been able to get out and do any exercise. And I've noticed that since I've been on the ketogenic diet as well, I need less sleep than I used to have before. So that it has been a real, real bonus, but closely linked to it, I think is that I don't get as hungry. So I used to be really, really hungry and have low blood sugar by mid morning. And I'd be like, I need to eat now. And I'd have a couple of oatcakes and some hummus, and that was fine. But I would suddenly get to the stage where I think, oh my goodness, I need to eat, or I'm going to fall over and I would do. Shopping days out with ladies who would be so excited that they were shopping for the day that they wanted to power through. They didn't want to stop for snacks. They didn't want to snack. Stop for lunch. And I'd find if I pushed through it, I could continue, but there'll be a good half an hour where I feel really, really woozy and lightheaded because I needed to eat. So I don't get as hungry. And that's partly because you do produce a hormone that suppresses your hunger. But I also think that it's because the foods that I'm eating. Keep me going for longer and I don't get the spikes and the troughs that I was mentioning earlier. I don't get sugar cravings for things. Because I just don't have it. And if I do have any sugar, it's the weirdest thing it has made me realize how addictive sugar is. So occasionally if I'd have a little bit of sugar on something to start off with, I'd be like, oh, more sugar, more sugar. And I think, wow, this is really quite scary. It's not until you go without it for a long time. And then you have a little bit, you think how addictive it really is. But now when I have it, I just don't like the taste of it. It just tastes really. Artificial. I'm really cloying. And I'm like, oh no, I don't like that. I need to clean my teeth to get rid of the taste of sugar, which is crazy because I always left. A bit of cake. The other thing that I've noticed. And I think that this may be comes to the anti-inflammatory is that I just don't ache. I don't have any aches or pains now. I wasn't a big achy pain person before. You know, maybe it helped doing yoga. I don't know. There's a lot of arthritis in our family. On my mom's side a lot. And I've tried as I've been getting older to be really careful about that, to keep myself supple. To keep myself running, to keep myself doing. You know, things that are going to strengthen my bones and also my. Muscles and everything, just to keep myself strong. So I was pretty lucky like that, but I had gotten to the stage where if I was sat down for a while, I'd stand up and I'd be a bit like, Ooh, ouch. That hurts. You know, when you first get up and you think, oh, I sound like my mum, or I sound like my grandma. But I don't have that at all anymore. I could just sit cross legged on the floor for ages and get up and walk without any aches or pains. I can get out of bed in the morning without any aches or pains. None whatsoever. At all. And I wasn't necessarily aware of all of these things before I started. I didn't really know what was going to happen. I just liked the food that I was eating. So I didn't realize that these would all be side effects. And of course, who knows it could be something else. It could be the warmer weather. I'm not saying it's all to do with this, but it's something. That has definitely coincided with me, swapping over onto a ketogenic diet. The other thing that I've noticed is that my thought processes are much clearer. I don't have brain fog anymore. Now you might think I was listening to this podcast episode. I don't buy that for one minute. My memory isn't significantly improved, I would say, but I think that's because we're juggling lots of balls and we've got a lot going on. So I'm going to. I'm going to stick to that one, but I don't have that feeling of thinking through treacle anymore. Everything seems much clearer, much sharper. Much. More clearly defined, oh. And something else. Okay. Close your ears lady. You know, when you get to a certain age, I don't know if you notice this as well, but suddenly you have an, ability to. Produce quite significant amounts of wind. Well, let's call this. Wow. Which is good. Although it was quite funny at the side, honestly, when we would do, when my friends and I would do a marathon distance from Stratford upon Avon, back into Birmingham, which is 26 miles. We would stop at a bakery on the way back because we really needed to refill by them. So we were probably on. 16 miles, I would say. So we'd stop at the bakery. Um, we'd have a Chelsea barn or we'd have whatever. Uh, and I was probably thinking. Provoke closure is if you don't want to hear this. Off propelling us jet propelling us all the way back to Birmingham after that. No, not even a peep. So that's definitely had a bigger effect. And I think if that's, if you work in an office, That's probably something that's really, really good. Anyway, moving on. I have really soft. Clear skin now I've noticed a difference in my skin. Again, before I was lucky, I didn't really have any skin issues. I wouldn't say that I don't have the same wrinkles because that would be a false claim. But when I touch it, it feels really soft. Now, much softer. And plum pub, would we say plumper don't know, not sure about that, but definitely softer. I noticed it only a couple of weeks ago and I was like, oh, golly, your skin feels really soft. Again, wasn't something that I'd thought about before. Now in terms of sort of other more overarching general lifestyle issues. I love the feeling that I'm only putting really good fuel into my body. It's all fresh, it's all homemade. And also that my body isn't having to work really hard to count the effects of sugar by producing lots of incident when I've eaten all of the sugar. So that's something that. I just felt as if I'm doing the best that I can for myself. And that doesn't mean I make any judgments about anyone who chooses to do things totally different. That's entirely up to them, but for me, That's just a feeling that I like, my codes are looser without a doubt. I don't ever weigh myself. Can't even remember the last time I weighed myself. I think. There's something there the day that the California man said she'd lost way to solve in the last century, because it was under the last millennium, even because it was 1999, when she lost weight herself. I haven't weighed myself. I don't think probably since I started to do the, doing the keto Stennis app, which was seven years ago now. So, I don't know how much weight I've lost, but if you bear in mind that address size is equivalent to about 10 pounds, then I'd say it's probably anywhere between seven pounds and 10 pounds, which means that all of my clothes now fit me and I'm much more comfortable. And I've seen. People lose, you know, 3, 4, 5, 6 stone on the. Um, ketogenic diet, and that's not something that I would want to do. Uh, there wouldn't be a lot left of me if it did. But. Certainly just losing that amount of weight has really opened up my wardrobe to me. In all honesty I've means that I'm much more comfortable, which was the main thing. And I've also realized when it comes to eating I didn't realize that I was doing this consciously, but I think I was kind of saving calories back for cakes and things because it did have a sweet tooth. So I was always pushing the upper limits. I was eating really healthy meals so that I had enough. Spare calories in the day. For cake or additional trees, which isn't necessarily a bad thing, but I feel that now all of my calorie consumption goes on things that are really, really good for me. And that is better for me. Long-term particularly alongside the other benefits that I've noticed. Now in terms of the more difficult elements you do have to do a little research when you go out. So say you're going out for a meal. To figure out what you can have at a restaurant and be prepared to ask for dressings on the side, if they're made with honey and so on. But actually the starters always tend to be really good. There's normally something that's quite fishy or quite cheesy or. Has you can have nuts. You can have olives, you can have seeds, you can have salads, so they tend to be better. I would say than the main courses, but I've always found main courses a bit big in any event. Snacks are less easy when you're on a keto diet, but again, it's just about planning ahead and making sure you're organized. That's what I do. I take little tubs out with me. Of things. Now talk more about these in the next episode. I don't think I could have done it as easily when I have three young children. Because it does involve a little bit more time. And for me, it's almost like a bit of a hobby and a bit of relaxation as well, so that's fine. But if you're super busy and it's not something that you've really want to invest the time in doing, then I think it is a bit more challenging, but I found that. Batch cooking and setting some time aside on a Sunday afternoon is really, really good. I can prepare lots of stuff that I need for the week. In one go. Before we move on to the next episode, I wanted to share with you what off the menu. I think when you hear this, you'll wonder how anyone could do it. But it's like anything once you've figured out how to, it's really not hard at all. And that's why I wanted to finish with this. Because I'm hoping that once you've heard this list, it might peak your interest and think, oh, I say, how, what does it look like then? And how am I going to do this? What this means is no bread or bread products, such as pitters wraps, crumpets, crackers, pizza, pastor nookie, couscous, or planter, no rice or rice cakes. No cakes, biscuits, gongs muffins, or anything like that? No ice cream. No lollies, fizzy drinks, fruit juices, milkshakes jams, Honeynut teller or spec, which is a shame. If you don't. It's back limited fruit. So no tropical ones such as pineapple, mango, melon, et cetera, because their sugar level is too high. Limited vegetables. So only things that go above the ground. As I mentioned earlier, such as kale, broccoli, cauliflower, chard, and spinach. No. Carrots potatoes, new potatoes, butternut squash, because they're too high in carbs. No beans or pulses to no lentils, although a bit of hormesis. Okay. And it's pretty alcohol free too. So in. In essence, your gluten-free sugar-free yeast free alcohol free. You can be vegetarian, like I said, but I'm not. And I dairy. And I'm pretty much caffeine free as to. I've what children gave me a birthday card recently. It was very kind of them. They each gave me a birthday card. I'm one of them wrote something really funny in it about the cake I was going to have on my birthday, which I read out. Is that the start. Of the next episode. Um, but I can imagine that that sounds like a bit of a nightmare, but honestly, once you get used to it and make the substitutions is great. And the way I feel on it, doesn't ever make me want to go back to eating what is called a, I think it's called a standard American diet or a standard Western diet. When I look back in comparison, I felt sluggish. I felt blocked. I felt bloated. I felt thinking in Trico, I felt woozy headed. I was definitely carrying more around my middle than I am now. And now I don't have any of that. And that to me is worth the time and the effort and that little bit of thinking power that I have to put in to making the meals that I do. And so that's a run through of a ketogenic diet. It's, I've talked for a little bit longer than I wanted to, but I think it's important to explain kind of how it works and also the benefits of it where it's a bit tricky. What you can have on the diet. Before, like I said, I'll come in the next episode to what I eat in typical day. Some store cupboard essentials, some extra bits and bobs that is good to have in your cupboard as well, just to make it a bit easier and how you can navigate it fairly easily. Because if it's something that you like the sound off, then obviously I want to make it something that you're able to do without too much stress and bother us with everything new. There's always a little bit of tweaking whilst you figure out what you like, what you don't like, what works. You don't have to go wholeheartedly into anything you could. Like I say, you take what works for you and leave the rest behind. So if that's a few tweaks that you made, because you like the sound of it, or you go in. Whole-hog then that's entirely up to you, but I just wanted to talk about it. On here because I've had so many people asking me. Kind of what I'm up to, what it looks like, what the recipes are like. And the one thing that I'd always said, if I had lots, not so many, the one thing I would really love to have had was a chef. I wasn't bothered about anything else. Really. I just really wanted someone to come and make me lovely food every day. Now that wasn't going to happen anytime soon, but I feel like I've figured it out on my own and I do it anyway. So. That's good. I don't need to win the lottery anymore or anything random like that. Anyway, I hope you found this interesting and that you tune in for the next episode, which will be out next week. In the meantime, if you have any questions. Just come and find me on Instagram at Beth. Good germ. Um, or pop me an email at mail. Beth goodrich.com. If you'd like to subscribe, that would be amazing just to hit the subscribe button. And if you'd like to share the episode with anyone who you think would like to take a listen, then that would be amazing too. I've popped some links below to my Sunday love letter, straight from the heart, in case you'd like to sign up for that together with details of the coaching day, I'm holding in November. And also details of the talk I'm holding on the 22nd of August in Birmingham called embrace your magic. You take care, have a great day. Lots of love. And I'll see you again soon. Bye for now.